Peter Sisco - Static Contraction

Sometimes the best way to learn something new is to simply try it. If you want to learn how Static Contraction Training works, you should haul your butt into a gym and get started on it right away.

The following is a simplified program that will work for everyone, from those who are new to weightlifting to the more experienced lifter.

But make no mistake: This method of training quickly ramps up to ultra-high intensity and the effects can be startling. You can expect very significant strength and size gains, even with this simplified routine.
the workout
These five basic exercises are excellent for building strength and tolerance for exercise. It is important to remember that to do Static Contraction training, you only need to hold the weight motionless in your strongest, safest range. Never allow the weight to enter your weak range of motion.

The best way to ensure this is by using a power rack or Smith machine, which will position the weight exactly where you need it. Then you only need to hoist the weight an inch or so and hold it (without locking out) for 5 to 10 seconds.

Do this workout once per week for four weeks:

1- Strong Range Bench Press
Place a barbell in the power rack and adjust it so that it rests within the last two inches of your reach. Load the bar with 50% to 150% more weight than you usually press. If you can hold the weight more than 10 seconds, it is too light. Press the bar off the rack and hold it for at least five seconds without locking out.

2- Strong Range Leg Press
Move the empty sled to the top of its range and engage the safety stops. Your initial position should be where you usually end up (knees bent). Load the machine with about 200% more than you usually press. Using a shoulder-width placement of your feet, press the sled up an inch or two -- don't lock out -- and hold the weight for five seconds. Don't be surprised if you can do triple your normal weight the first time you try this exercise.

3- Strong Range Shrug
Place a barbell in the power rack at a level just above your knees. If you don't know how much you can hoist in this exercise, use the same amount you bench pressed. Take an overhand grip on the bar and lift it off the rack. Use your trapezius muscles to raise the weight an inch and hold it there. Don't worry about making your shoulders touch your ears... just raise the bar an inch.

4- Strong Range Seated Barbell Curl
Sit on a bench with a loaded barbell across your lap. Curl the bar to the midpoint position and hold it for five seconds.

5- Strong Range Hammer Strength Dip Machine (or other tricep machine)
You can use almost any triceps machine for this exercise. The key is to use the heaviest weight you can hold and to only move the machine an inch or two. Hold the position in the range where you can support the greatest weight.

That's it. Five exercises and your workout is done.


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